Sleep is an essential part of our overall health and well-being, yet many people struggle to get a good night’s rest on a regular basis. If you find yourself tossing and turning at night, it may be time to revamp your sleep routine and improve your sleep hygiene. We reached out to sleep experts to get their advice on enhancing your sleep hygiene and creating a restful environment for better sleep.
Establish a bedtime routine
According to Dr. Neil Kline, a sleep physician and representative of the American Sleep Association, establishing a consistent bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. “Engage in calming activities before bed, such as reading, meditating, or taking a warm bath,” Dr. Kline advises. “Avoid screens like phones, tablets, and computers at least an hour before bedtime, as the blue light emitted from these devices can disrupt your body’s natural sleep-wake cycle.”
Create a sleep-friendly environment
Dr. Sujay Kansagra, a sleep health expert and author of “My Child Won’t Sleep,” suggests creating a sleep-friendly environment to promote better sleep. “Make sure your bedroom is cool, dark, and quiet,” Dr. Kansagra recommends. “Invest in blackout curtains, white noise machines, or earplugs if necessary to minimize any potential disruptions to your sleep.”
Develop good sleep habits
In addition to establishing a bedtime routine and creating a sleep-friendly environment, it’s important to develop good sleep habits. Dr. Kline advises going to bed and waking up at the same time every day, even on weekends, to regulate your body’s internal clock. “Limiting caffeine and alcohol intake, especially in the hours leading up to bedtime, can also improve your sleep quality,” Dr. Kline adds.
Regular physical activity can positively impact your sleep quality. Dr. Kansagra recommends incorporating exercise into your daily routine, but advises against vigorous activity close to bedtime. “Exercising during the day can help you fall asleep faster and enjoy deeper sleep,” Dr. Kansagra explains. “However, avoid intense workouts within a few hours of bedtime, as it may make it more difficult to wind down and relax.”
Seek professional help if necessary
If you’ve tried improving your sleep hygiene and are still struggling to get a good night’s rest, it may be time to seek professional help. “If you consistently experience sleep disturbances or have difficulty falling or staying asleep, it’s important to consult with a sleep specialist,” Dr. Kline recommends. “They can help identify any underlying sleep disorders and provide personalized treatment options to improve your sleep quality.”
In conclusion, enhancing your sleep hygiene is essential for promoting better sleep and overall health. By establishing a bedtime routine, creating a sleep-friendly environment, developing good sleep habits, incorporating regular exercise, and seeking professional help if necessary, you can revamp your sleep routine and enjoy improved sleep quality. Prioritizing your sleep is a crucial step towards better health and well-being.